Nutrition Planning

Mix-and-Match Diet

Put together an individualized eating program

I don’t
like green vegetables. she says, as though there is an endless array of other
options that will have the same dietary effect.

Well you
are going to get pretty sick of all the yellow, red, orange, and blue ones
then, I reply, trying not to show my frustration.

Are there
blue veggies?” she asks, missing my point.

Those of you who have
helped someone put together an individualized eating program will recognize
this common problem. The dieter may say some dietary staple does not meet
their taste preference, is too hard to prepare on their schedule, or is
restricted due to a food allergy. A level of flexibility and variety makes it
easier to maintain consistency in your dieting program.

For that
reason, this article discusses how to include an almost endless number of food alternatives
and will demonstrate how you can make some substitutions in the diet to meet
your needs. First let’s determine the guidelines of your nutrition plan, then
we will give some examples of foods and servings that may fit into your diet.

To begin we
need to do the basic math involved in setting up your diet. The Beverly website has some articles on this, including EZ Dieting (www.bodymusclejournal.com/vol09/ez_diet.html).
Or you can email bevnut@beverlyinternational.net with
Nutrition Programs in the subject line and we will send you a listing of links
to the best nutrition programs for examples of how those numbers might fit into
a peak fat loss program.

Adapting
some of the numbers from EZ Dieting to reflect an off-season muscle gain
program (35% protein; 50% carbohydrate; 15% fat) for a 180-pound man, we start
with 16 calories per pound of bodyweight for a daily caloric intake of 2,880
calories:

We then plug
in the macronutrient rations of 35/50/15 (or you can adapt these to match your
current goals) to get the following daily breakdown:

Macronutrient

Daily kCals

% of diet

Calories from

Protein

2,880

X .35

1,008

Carbs

2,880

X .50

1,440

Fat

2,880

X .15

432

From here,
we need to know how many calories of each macronutrient we need, so we must
divide by four (for protein and carbs) and nine (for fats), because this is the
caloric value of each gram of these macronutrients.

Macronutrient

Daily kCals

% of diet

Calories from

/

Grams per day

Protein

2,880

X .35

1,008

/4

252

Carbs

2,880

X .50

1,440

/4

360

Fat

2,880

X .15

432

/9

48

For
different goals, such as fat loss, we would change the macronutrient ratios
from 35 / 50 / 15 to something lower in carbs, such as the popular 50% Protein
/ 20% Carbs / 30% Fat that is popular in many of the Beverly diets.

How many times
a day should one eat? The simple answer is, as often as possible. The practical
answer however, is five to seven meals a day, with at least half of these being
whole-food meals (a couple of them being protein shakes for convenience). While
I won’t call it a rule (we need to individualize bodybuilding into our lifestyles
as best as possible) — a great guideline would be:

·At least five meals (including shakes) a day for everyone —
male and female.

·Up to 2,500 calories: 5 meals a day

·2,500 to 3,5000 calories: 5 or 6 meals a day (whichever is more
convenient)

·3,500 to 4,500 calories a day: 6 meals

·Over 4,500 calories a day, seven or more meals

We then
divide the protein and carbs into the number of meals we’ll be eating. Fat does
not need to be consumed at each meal and, in cases in which we want to absorb
nutrients quickly (such as immediately post-workout), we do not want to include
fats. Also keep in mind that many food items are not JUST one macronutrient so
if you are cutting calories, estimate low. If you are in the offseason, calorie
level won’t matter so much but just be aware that you are getting some carbs in
many of your protein sources and vice versa. In the case of fat intake, this is
even more of an issue since trace amounts of fat are in many animal-source
proteins and each gram is so calorie dense. For instance in the example above,
the 48 grams a day could more than adequately be covered by that found in your
protein sources plus supplementing with 9 EFA Gold and 1-2 tablespoons of olive
oil each day. *

Macronutrient

Grams per day

meals

Protein

252

/6

42

Carbs

360

/6

60

Fat

48

/2 (or 3)*

12-15*

Once you
have plugged the necessary numbers into your dietary template, we are left with
serving sizes. Everyone will be different here, but the graphs below will give
you some ideas and ranges. Mixing two sources for your total is a great way to
keep things interesting, such as Chicken and Egg dishes.

Mix and Match: Protein

Your diet
calls for 30-40 grams of protein:

Lean Beef

5-7 oz

(30-40
grams)

Tuna

6 oz

(32 grams)

Cottage
Cheese

1 cup

(28 grams)

2 large
Eggs

(14 grams)

Egg (1
whole, 4 whites) Omelet

(19 grams)

Ult.
Muscle Protein

1 scoop

(20 grams)

Muscle
Provider

2 scoops

(40 grams)

4-6 Egg whites (12-18 grams)

Diced
turkey

2 oz

(13 grams)

Muscle
Prov.

1 scoop

(20 grams)

Your diet
calls for 40-50 grams of protein:

Orange
Roughy

6 oz

(40 grams)

Flank
steak

6 oz

(36 grams)

Ground
Beef 90% lean

6 oz

(42 grams)

Cottage Cheese
1 cup

(28 grams)

Ultimate
Muscle Protein

2 scoops

(40 grams)

Ultra Size

1 ½
scoops

(26 grams)

6 Egg
Whites (12 grams)

Tuna

3 oz can

(16 grams)

Muscle
Prov.

1 scoop

(21 grams)

Your diet
calls for 50-60 grams of protein:

Salmon
Patties

8 oz

(53 grams)

Ground
Beef 90% lean

8 oz

(56 grams)

Chicken Breast

8 oz

(52 grams)

Ult.
Muscle Protein

2 scoops

(40 grams)

Ultra Size

2 scoops

(34 grams)

Muscle Provider

1 scoop

(21 grams)

Muscle Provider

1 scoop

(21 grams)

Mix and Match: Starchy Carbs

Your diet
calls for 25-35 grams of starchy carbs:

Cream of
Rice

1 cup
cooked

(28 grams)

Oatmeal

1/2 cup
dry wt.

(27grams)

Brown Rice

1/2 cup cooked

(25 grams)

Sweet
Potatoes

4 oz

(25 grams)

White Rice

1/2 cup cooked

(26 grams)

Your diet
calls for 35-50 grams of starchy carbs:

Oatmeal

¾ cup dry
wt.

(40 grams)

Red
Potatoes

6 oz

(42 grams)

Baked
Sweet Potato (6 oz)

(~40
grams)

Brown Rice

1 cup cooked

(50 grams)

White Rice

1 cup cooked

(52 grams)

Your diet
calls for 50-65 grams of starchy carbs:

Cream of
Rice

2 cups
cooked

(56 grams)

Oatmeal

1 cup dry wt.

(54 grams)

Brown Rice

1 1/4 cup cooked

(62 grams)

White Rice

1 1/4 cup cooked

(65 grams)

Sweet
Potatoes

8 oz

(56 grams)

Mix and Match: Fibrous Carbs

Since
fibrous carbs do not contain significant amounts of calories, serving size is
not crucial. You should have at least 2-3 servings (roughly two cups) of any
of these daily, more if you are trying to lose bodyfat.

You may also use low carb fruits to get your fibrous carb
portions. These include strawberries, blueberries, raspberries, peaches,
cantaloupe, and grapefruit. Moderate carb fruits include apples and oranges –
one a day should be fine in place of a starchy carb.

If you are on a fat loss diet, limit the amount of the
following fruits since they tend to contain more simple carbs: Bananas, pears, grapes, raisins,
and apricots.

Food and Supplement Timing

Below is a
very basic diet template to give you a full idea how to mix and match different
foods into your eating program. It is set at three different calorie levels
since more meals are required for higher intake levels. These are just rough
guidelines, so that you can see common ways that many people structure their
programs. More importantly, the rationales behind food and supplement
selections for specific meals are listed after the chart. These will help you
understand the basic philosophy behind many of the diets used by physique
champions.

BASIC DIET TEMPLATES

Up to 2,500 calories/day

2,500-4,5000

Over 4,500 calories/day

MEAL
ONE

6:00 AM

MEAL
ONE

6:00 AM

MEAL
ONE

6:00 AM

Protein
Fruit (optional)

Carb

Protein
Fruit (optional)

Carb

Protein
Fruit (optional)

Carb

workout

workout

workout

MEAL
TWO

9:30 AM

MEAL
TWO

9:00 AM

MEAL
TWO

8:30 AM

Post-workout shake

Post-workout shake

Post-workout shake

MEAL
THREE

1:00 PM

MEAL
THREE

Noon

MEAL
THREE

11:30 AM

Protein

Carb

Protein

Carb

Protein

Carb

MEAL
FOUR

5:00 PM

MEAL
FOUR

3:00 PM

MEAL
FOUR

2:00 PM

Protein
Fibrous carb

Carb

Protein
Fibrous carb

Carb Healthy
fat (optional)

Protein
Fibrous carb

Carb

MEAL
FIVE

8:30 PM

MEAL
FIVE

6:00 PM

MEAL
FIVE

5:00 AM

Protein
Fibrous carb

Carb
Healthy fat (optional)

Protein Fibrous
carb

Carb

Protein
Fibrous carb

Carb
Healthy fat (optional)

MEAL
SIX

9:00 PM

MEAL
SIX

7:30 AM

Protein
Fibrous carb

Carb Healthy
fat (optional)

Protein
Fibrous carb

Carb

MEAL
SEVEN

10:00 AM

Protein
Fibrous carb

Carb
Healthy fat (optional)

Again, the template above is an example. Adjust it as needed. If you train later in the
day switch your post-workout shake (listed as Meal Two in the above example)
with whatever meal would directly follow your workout. Make this your own so
that it fits your lifestyle and goals. Below are some basic considerations for
each of the specific meals.

Morning.
We grill into the heads of young children about the importance of breakfast,
but this meal is even more vital for bodybuilders. When we wake, our blood
sugar levels are low and our amino acids levels are severely diminished. The
goal here then is to provide both a quickly-absorbed source of aminos and a
gradual sustained-release source of protein. A protein shake is a great way to
cover these needs, with a mixture of Muscle Provider (a source of fast-absorbing
whey protein) with Ultimate Muscle Protein or Ultra Size (slower releasing,
mixed whey and casein proteins) being an excellent choice.

Because your
blood sugar levels are at their lowest this is also a great time to take in
some carbs, with a moderate-sized portion of oatmeal or breakfast grains being
the common choice. Breakfast is a great time to get in essential nutrients so
include your EFA Gold and Super-Pak multi-vitamins here. In addition to the
numerous health and physique-promoting benefits of essential fatty acids, they
will also slow the breakdown of your proteins and carbs.

Many lifters
that are on a pre-contest or fat loss diet like to do their treadmill (or
elliptical, bike or stepper) work first thing in the morning on an empty
stomach under the theory that the low blood sugar/ high growth hormone
environment will enhance fat-burning. While there is some evidence to support
this strategy, we do not want to sacrifice muscle in order to lose a few ounces
of fat. I suggest you take 3-5 Density tablets and 3-5 Energy Reserve tablets (depending
on your bodyweight and the intensity and duration of your cardio work) before
your cardio session. The essential amino acids will protect your lean muscle
while the l-carnitine in Energy Reserve helps oxidize and transport fat.
(Carnitine may also increase the amount of testosterone receptors in you muscle
which can lead to added muscle gain.) If you intend to use this strategy, consider
the aminos your pre-breakfast and eat breakfast as soon as you finish.

Pre-workout.
For those who train in the morning, this meal and breakfast may be one and the
same. Research shows that strength athletes have much better progress when
including protein and carbs in their pre-training meal. While much has been written about taking advantage of the
post-workout nutrient "window of opportunity," a small nutrient-rich
pre-workout meal mitigates against excessive muscle damage and provides
glycogen and aminos to give you a head start on the recuperative/rebuilding
process. If you are using Creatine Select (excellent both for power
training and dieting phases) this should be taken about a half-hour before your
workout as it will provide you with the needed fuel for hard training. Pre
workout is another time when you can take Density. The free form essential
aminos acids will be immediately available to your muscles for repair and
growth – as you are training!

During the workout. If
there is one area in which the greatest change has occurred in bodybuilding
nutrition over the past decade it would be the concept of providing the body
with nutrients during the workout. While I personally do not feel this is
necessary for beginners, those that have a few years under their lifting belts
are usually capable of generating enough intensity to their training that they
notice a big benefit from sipping a large cold Glutamine Select drink during
their workout. You should also begin by taking 5 Density tablets at the start
of your workout and take 3-5 Muscle Mass BCAA every twenty minutes during your
session to provide branch-chain amino acids for anti-catabolic benefits, as
well as to kick-start recuperation and muscle growth. Again, this may not be
necessary for beginner level lifters.

Post-workout. THIS is
the most important time to get in nutrients, in particular a whopping dose of
protein. Since your muscles should be severely depleted, we want to drink a
Muscle Provider shake ASAP. To really maximize growth and recovery, add a
scoop of Ultimate Muscle Protein to your Muscle Provider shake for a time
released effect so that you continue building muscle and fighting catabolism.

Follow this shake with a whole food protein and carb meal
thirty to sixty minutes after your shake (giving you time to shower and get
dressed). For those watching their carbs, breakfast (pre-workout) and
post-workout are the best times to take in the limited number of carbs you will
be consuming.

Conclusion

That may seem like a huge amount of info to
digest. Hopefully you sat down with a notepad and a calculator and worked out
some of the numbers based on your personal game plan. The beauty of the Beverly publication is that each one contains multiple examples of people just like you
that have used these principles to reach their physique goals. Subscribe to
their newsletters and get online (Free Subscription) for tons of back issues that will both inspire you and
give you the little tricks that can make the difference for you.

Now here’s a little self test to see if you
paid attention as you read the article.

Name 3 foods you
can substitute in place of vegetables.

If unable to eat
before training in the morning, what supplements should be used to enhance
muscle repair, growth and fatloss?

Using the
principles outlined in EZ Dieting and the beginning of this article, how
would you calculate a good caloric starting point for your diet?

In an off season
Muscle Gaining diet, athletes need about how many calories per pound of
bodyweight?

Which fruits
contain more simple carbs and should be avoided in a fat loss diet?
Bananas, pears, raisins, grapes, apricots

Density contains
free form essential amino acids making them immediately available to
muscles for repair and growth. Aside from first thing in the AM,
when is another good time to take Density?

How and When to Take Your Muscle Building Supplements for Maximum Results

Pre CardioDENSITY – this formula contains all eight essential amino acids and is immediately available to prevent muscle loss. Take 3-5 tablets upon arising or prior to morning cardio.

ENERGY RESERVE – each tablet contains 600 mg pure l-carnitine. L-carnitine helps transport stored fats into the mitochondria (think small fat incinerating furnaces in your muscles) where it’s burned for fuel. New science tells us that carnitine may also increase your muscles’ androgen receptor sites. Testosterone levels are almost always higher in the morning. More receptor sites means that you can use more of the testosterone you produce to build muscle. Take 2-5 tablets upon arising or prior to morning cardio or workouts.

Pre Workout DENSITY – take 5 tablets of Density right before your workout. Density takes just minutes to go to work. It prevents muscle breakdown and maximizes muscle growth and recovery. With Density your body will experience huge increases in protein balance during your workout.

CREATINE SELECT plus PHOSPHATES – take 1 or 2 scoops before training. You should already know about the benefits of creatine supplementation by now, i.e. increased strength, more lean muscle mass, and the ability to train longer and harder with less rest. But, new research has shown that creatine can actually increase the amount of IGF-1 (insulin like growth factor) in the muscle.

During the workoutGLUTAMINE SELECT – mix 2 or 3 scoops of Glutamine Select in your water bottle and sip it throughout your workout. Add 5-10 Muscle Mass BCAA tablets to further enhance your training. This combination of free form glutamine and BCAAs will give you more energy to train harder and prevent muscle breakdown and fatigue.

Post-workoutMUSCLE PROVIDER AND ULTIMATE MUSCLE PROTEIN - THIS is the most important time to get in nutrients, in particular a whopping dose of protein. Since your muscles should be severely depleted, we want to drink a Muscle Provider shake ASAP. To really maximize growth and recovery, add a scoop of Ultimate Muscle Protein to your Muscle Provider shake for a time released effect so that you continue building muscle and fighting catabolism.